Makuku roa – Ka mau tonu te makuku mō ngā hāora, ka noho ngawari, ka māeneene, ka whakamarie hoki i ngā ngutu i te rā katoa. I hangaia mō ngā ngutu maroke – He pai te whakamahi i te hinu, kāore e piri, hei whakatika i te kiri pakarukaru me te whakahoki mai i te ngawari. He āhua kanapa, he āhua tūturu – Ka hoatu he kanapa hauora, he āhua tomairangi ki ngā ngutu, me te kore he āhua taumaha, he hinuhinu rānei. Kua rite te waitohu ritenga – He tino pai mō te tapanga tūmataiti. Tāpirihia tō waitohu ki te ngongo ka waihanga i tētahi hua tiaki ngutu motuhake. Me pēhea te whakamahi He hinu whakamakuku o ia rā – Tāpirihia ina maroke ngā ngutu. Maimoatanga mō te pō – Horoihia kia nui ngā paparanga i mua i te moe hei whakaora tere. Pane rīpene ngutu – Whakamahia i raro i te rīpene ngutu mātotoru hei ārai i te ngatata me te roa o te whakamahinga.
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